Exercising as an adult PDAer

• Demand avoidance: even an activity that you like and have chosen to do can still feel like a demand. This might mean you feel that you need to avoid it. Activities you normally like doing can become hard when you feel you must do them.
• Executive function challenges: getting started on an activity can be tough. You might find it difficult to plan and organise tasks. Even if you want to exercise, the steps needed to make it happen can feel overwhelming. This feeling and the inability to get going is a real barrier, not laziness.
• Sensory sensitivities: many PDAers have sensory differences. There may be bright lights, loud noises or smells in some exercise spaces. This can feel uncomfortable and off putting.
• Need for autonomy: it can feel very demanding to try and follow a workout routine. Or you may be telling yourself that you should exercise. This can cause you to feel out ofcontrol and not able to do the activity you want to.
  
• Co-existing conditions: some PDAers have co-existing conditions such as hypermobility or developmental co-ordination disorder (DCD) which can make some types of exercise difficult or painful to do.

• Less pressure: choosing to exercise without rules or goals allows you to do what you feel able to on any given day. For example, you might decide you’ll do some stretching or walk to the end of the street, as this could be simpler for you to do. By lowering the demand, it becomes easier to start.
• Enjoyment first: picking activities that you like to do and that feel comfortable, can be helpful. If you dislike exercise classes, you could dance at home to your favourite songs instead. When movement is fun, you’re more likely to do it.
• Sensory aids: wearing comfortable clothing and using headphones or ear plugs can help you cope with sensory issues. There are lots of free resources on YouTube so you could try exercising in your own home if that feels more comfortable and safe.
• Self awareness: some days you might have energy for a gym session; other days a few squats whilst boiling the kettle is enough, and that’s okay. Keeping a flexible mindset and listening to what your body and mood feel able to do is important. If you choose to exercise on your own terms, doing what you want at a time that suits you could help you to keep going.
• Everything counts: you could be active by doing any number of things, not just formal workouts or sports. Activities which have a reason like walking to the shops, cleaning or gardening all count as exercise.  Try embracing these moments and giving yourself credit for them because every little bit of movement is a win.
• Considering new things: doing something you’ve never tried before might be exciting and encourage you to start exercising. There are lots of different activities out there to consider.

The key is to move in ways that feel good for you.  There is no “right” way to exercise.  By being kind to yourself, lowering demands and taking a flexible approach, you can build a good relationship with your body.

Lots of people choose to support us by fundraising – and we’re so grateful. Whether it’s big or small, every effort helps keep this work going. If that sounds like something you’d enjoy, we’ve got ideas to get you started.